For any athlete looking to improve on athletic prowess, below are four exercises you must include in your training to help improve speed in your sport or a specific skill. Incorporate these into your speed training and you will see some fast gains in little time.

Squats: Front or back squats will not only strengthen the legs but also your upper back and help you gain some lean mass. Getting stronger in the squats can help with the production of force applied to the ground while sprinting.